8次未能在受伤或疾病后再次适应的技巧

有意识地休息一下您的锻炼程序是一回事，但是由于他们的控制之外的某些事情，没有人喜欢锻炼身体。生病或受伤可能意味着距健身房几天，几周或几个月的路程。但是，经过一段时间的休息，重新锻炼运动习惯会感到吓人，而且绝对令人沮丧。但是，如果您拥有正确的工具和观点，那就不必这样。

Here, fitness and rehab pros explain how to get yourself back into fighting shape while also putting your health and well-being first.

As much as regaining physical strength is important, getting yourself in the right mindset to be able to do so is equally key. It’s not fun to realize you’re not as fast or strong as you used to be — and that can be really frustrating for people returning to exercise, explains Kim Chula-Maguire, a physical therapist.

“With my physical therapy clients, I always try to put their current ability in the context of their injury or illness,” Chula-Maguire says. “I encourage them not to compare their current performance to their best ever performance, but rather, to think about the worst day they had during their time off. This could be the first day of the injury or the day after surgery, for example, and then compare that moment with what they did today. If they’re better today on their very worst day, they’re making progress!”

You might have an idea in your head of what you want to do for your first few workouts back. Do less than that, advises凯利租赁，物理治疗师。“如果进展顺利，您可以随时在足够的休息或恢复期后稍后添加更多活动。如果您在恢复锻炼的开始时过度使用它，则会有更高的伤害或挫折风险，这反过来延迟了其他健康的恢复过程。”

“For someone who is just getting back into exercise, depending on their exercise history and current physical condition, I would recommend keeping the workouts shorter: around 5–15 minutes daily,” saysMichelle Miller, a personal trainer with more than 20 years of experience.

But the old adage that a body in motion stays in motion is true. Because of that, Miller recommends making your short workouts more frequent, especially in the beginning. “I would rather see someone set a short-term goal of 5 minutes per day of low-impact cardiovascular exercise (like walking) than see them push their body to do 30–40 minutes at a time one day a week.” Once you’ve established a solid, safe routine, you can increase the time and intensity.

“我们大多数运动的人都非常注重目标，”物理治疗师和健康教练DPT凯特·艾鲁（Kate Ayoub）指出。考虑到您的身体状况，不要直接回到您的旧目标，而是考虑设置一些新的目标。这可以帮助您专注于所取得的进步现在，艾约（Ayoub）说，而不是几个月前无法做的事情。

租赁指出，在身体受伤或严重疾病后重新运动可能会转变。“对于身体的康复能力和康复所需的坚韧性可能会有新的欣赏。这可以使重返运动或体育活动更有价值，因为您正在重新获得以前做过的事情但无法参加一段时间的能力。”

Of course, the guidelines vary by activity, but the basic tenets for success are the same no matter your preferred form of exercise: Be patient and consistent. “You have to avoid the evil of doing the ‘three toos,’” Chula-Maguire says. Those are: too much, too fast, too soon.

“If you’re not patient, you’ll end up out of commission again,” she adds “That being said, it’s also important to realize that the journey back to top form is usually not linear. You may improve for several sessions in a row, and then have a setback. Again, be patient and consistent. If you have a bad day, realize that it’s normal to have ups and downs. As long as the overall trend is toward improvement, you’re on the right path!”

Positivity goes a long way in this process, experts say. And while it’s great to celebrate when you reach a major milestone, the small, daily successes are important, too. “It is productive to think about your achievements such as showing up to scheduled workouts, completing workouts, and building strength,” Miller says.

“Being grateful has been shown to increase ourmental and physical health,” Ayoub says.

Having an injury or illness is a bummer, but could it have been worse? “My clients who have the best recoveries are grateful for what they have, what they can do, their medical team and their support system. While it’s important to feel your feelings and to mourn the loss of your fitness, activity level or sport, it’s also important not to dwell. Change your focus to gratitude as your recovery progresses.”